The Best Yoga for the L5 in the Lower Back

Eighty percent of people suffer from back pain at some point in their lives. The lumbar spine, or low back, allows for the most body motion, making it susceptible to strain and injury. One of the best things to do for low back pain is strengthen the core muscles, including the stomach and back. Yoga is a great way to strengthen the back and increase flexibility in the spine.

  1. Cat and Cow Tilts

    • Come to your hands and knees, with the hands under the shoulders and the knees under the hips. As you take a deep breath in, drop your belly to the floor, lift the chin and the gaze to the ceiling. This is cow pose. As you exhale, round the spine and tuck the chin in towards the chest. This is cat pose. On the next inhale, repeat cow pose. On the next exhale, repeat cat pose. Alternate between the cow and cat poses, moving in accordance to your breath three to five times.

    Downward Dog

    • Downward dog is therapeutic for sciatica.

      Staying on the hands and knees, press through both palms and begin to lift the hips and straighten the legs behind you, pressing through both heels. Keep a slight bend in the knees initially and began to pedal the feet, pressing first through the left heel and then the right to stretch out the legs. Let the feet settle into stillness directly in line with the hipbones. Continue to press through the palms and feel the shoulder blades move away from the ears and draw down the back. Stay in downward dog for five to 10 breaths.

    Cobra

    • Cobra pose strengthens the spine.

      Lower down to your belly with both legs extended behind you and the tops of the feet flat against the floor. Bring your hands underneath your shoulders and let the forehead rest on the ground. Empty all the air out of the belly and on your next inhale press through the hands, legs and feet, and slowly lift the torso off the ground. Hold the pose for 15 to 30 seconds, breathing easily. On an exhale, release down to the floor.

    Supine Abdominal Twist

    • Supine twists release back and neck tension.

      Lay on your back with your feet standing under your knees and both arms out to the side to form a "T." Take a deep breath in and on your next exhale drop both knees to the right side of your body, twisting through the lower back. Stay here for five to 10 breaths. On an inhale breath, bring both knees back to center and on the next exhale, release both knees to the left side of the body. Stay here for five to 10 breaths.

    Legs Up the Wall

    • Legs up the wall provide relief for backaches.

      On your back, lift both legs straight up in the air so they form a 90 degree angle to your body. Flex your feet and press through the heels. Keep your back flat against the floor with both arms by the side or under the lower back for additional support. Focus on keeping the lower back pressed into the ground. Stay here for five to 10 full breaths.